Beat PMS Symptoms Naturally

I’ve received several requests now for a post on PMS and how to naturally deal with unwelcomed period bullshit.  You know, the bloating, the unhealthy cravings, the cramps, the mood swings… It can be a total downer, although I’ve learned to view my period as a cleansing process for the body to make the whole situation a more pleasant experience.  A positive attitude is everything in life, but sometimes you also need a little help to minimize symptoms.  Here are some of my top recommendations for reducing PMS discomfort:

Diet

When I was younger, a friend and I used to have a “fuck you, period!” ritual every month where we’d pig out on burgers, chili cheese fries and milkshakes at a local diner.  Why is it that when we get our periods we often crave the foods that feel good in the moment, but actually make our symptoms worse?

It wasn’t until I replaced the crap for nutritious, wholesome, REAL food that I really noticed a big reduction in my PMS symptoms.  Eating nutritious foods rich in vitamins, minerals, and antioxidants is what the body thrives on, especially during that time of the month.  Fill up on alkalizing foods like leafy green vegetables and fruit, healthy fats high in omega-3s like salmon, nuts or chia seeds, and unprocessed whole grains, like quinoa or rice.  Eating foods rich in potassium, calcium, and magnesium will help reduce cramps, so eat bananas, dark chocolate (the darker the better), and spinach.  If you’re craving meat, eat some red meat (preferably grass-fed organic).  It’ll help restore depleted iron levels. Feeling bloated?  Drink plenty of water, but also eat foods that are natural diuretics (aka, foods that make you pee more).   Parsley, pineapple, lemon, celery, ginger, cabbage, and apple cider vinegar are all examples. I like to start the morning off with my Daily Green Smoothie which is packed full of nutrients and will typically drink warm lemon water with ginger throughout the day.

Light Exercise

While some people feel like being sedentary during their periods, I’ve found that light exercise can be quite beneficial.  Exercise helps reduce stress and when I’m feeling depressed and irritable, exercise makes me feel relaxed.  Try exercises like walking, running, swimming, biking, or some gentle yoga poses like these ones here:

Essential Oils

Aromatherapy  has been used for many thousands of years as a way to lower stress levels, relieve pain, improve mood, and suppress cravings and nausea. Essential oils have even been demonstrated in lab studies to kill flu, E. coli, and cancer cells (source: Women’s Health Magazine, Cancer Tutor).  Different oils initiate different responses in the brain, which in turn, directs your nervous system to say, “relax” or “spring into action.” During or before menstruation, I recommend clary sage, lavender, chamomile, ylang-ylang, grapefruit, jasmine, or cedarwood to ease symptoms and lift your mood.  I personally like to mix a couple drops of oil with some coconut oil and rub it on my stomach if I’m experiencing discomfort.

Cannabis

Finally, more people are publicly acknowledging the wide-ranging medicinal benefits of the cannabis plant.  For period-related struggles, cannabis can be amazing, and a great alternative to pharmaceutical pain medications that may be harsher on the body. Cannabis rich in the compound CBD is gaining popularity due to its ability to greatly (and in most cases relatively instantly) reduce pain and inflammation while lifting your mood.   In fact, Queen Victoria, as well as many other recognizable, historical women, used CBD-rich cannabis in the 19th century to reduce her menstrual cramps (source: Project CBD).  CBD differs from THC-rich cannabis in that CBD-rich cannabis has little to no psychoactive effects or the “high” most people associate with cannabis.  It’s for this reason that strains high in CBD make it a premier choice for many users.

Remember to Breathe

This tip is for everyone, but especially for those women who get anxious, crampy, depressed, or tired during their periods.  So much can be controlled not only by the brain but by the breath.  Start by taking deep, even breaths in through your nose and out through your mouth.  If you can, incorporate some of the yoga poses from above.  Focus on your breath and remind yourself that everything will be ok!

 

Have comments, questions or suggestions?  Have additional methods for relieving cramps or PMS symptoms? Leave a message below, or reach me through my website.

Thanks for reading!

4 Tips For More Restful Sleep

If you feel that a full night of rest isn’t really important, think again.  Without restful sleep and enough of it, your entire health suffers.  Sleep is important for youthful skin, mental clarity, a strong immune system and for maintaining a healthy weight.  Not to mention you’ll make healthier food and lifestyle choices then if you’re tired and lacking motivation.  Even if you eat well and exercise enough, but just aren’t seeing the results you desire, it could be your sleep to blame.

 

Minimize Media Time

It seems most people are on their phones all day.  I am like most people, except that once I realized that the light emitted from my phone (along will all my other devices) impacts sleep quality, I replaced checking my phone or computer before bed with better habits. What happens is that our electronics and energy-efficient lightbulbs all produce artificial light. When exposed to this light in the evenings, our bodies circadian rhythm is thrown off.  During the day, these blue lights are actually meant to keep us alert, but at night they are harmful to our health.  These artificial lights will disrupt the secretion of melatonin, the sleepy-time hormone that influences our circadian rhythm.  A lack of melatonin and working the night shift has been linked to cancer, diabetes, heart disease, and obesity (source: Harvard Health Publications).

So, what to do?  Minimize exposure to blue light at least an hour before bed.  You can also install dim red lights which have the least impact on melatonin and circadian rhythm. You can also purchase a pair of ultra-sexy, blue-blocking glasses.  They actually aren’t cute at all, but if you’re someone who has to be on your computer or up working late, I’d definitely consider buying a pair.

1. Create Calming Nighttime Habits

So now that you won’t be using your electronics before bed, you’ll need a replacement nighttime routine.  Instead of browsing Facebook in the evenings for probably the 100th time that day, I have some tips of other things to do.  Remember those things called books?  Try reading one.  Had a stressful day and have a ton of things on your mind? Journal or try coloring in a coloring book.  Feeling achy?  Take a warm shower or bath.  Have a significant other?  Talk to them.  Or try some of these other recommendations below.

2. Use Essential Oils

I have an essential oil for nearly every situation or ailment, but nighttime is when I use my oils the most.  Lavander, chamomille, ylang ylang, cedarwood, bergamot, and sandalwood are some of my personal favorites for calming my body.  There are a few ways to use essential oils, although my preferred methods are to diffuse them into the air using a diffuser, or use them topically on the soles of my feet, on my wrists, or behind my ears (the oils can be used topically on other parts of the body too).  Sometimes I will sprinkle a couple drops of oil on the bottom of my steamy shower so that the scent can rise all around me. Other times I will put a couple drops on a tissue, then rub it over my pillow. Just make sure you get quality oils, like the ones from doTerra, which are certified therapeutic grade.

3. Use Magnesium

Even if you’re getting enough magnesium in your diet, the body can actually only absorb about 50% of it.  Magnesium is beneficial for sleep in that it moves calcium for your bones to your bloodstream, thus acting as a natural muscle relaxant.  If you are someone who really struggles with sleep, I absolutely recommend taking magnesium supplements, bathing in a magnesium bath, or using magnesium oil.  To see what else magnesium can help with, check out its 101 uses.

4. Meditate

There are different ways to go about meditating, so figure out what works best for you.  To calm my mind and body before bed, I like to drape my lavender-filled eye mask over my eyes while I focus on breathing.  I start with even breathing by inhaling through my nose for about four seconds, then exhaling through my mouth for four seconds.  After breathing like this for a few breaths, I then switch it up to the 4-7-8 method so that I’m breathing in through my nose for four seconds, holding it for seven seconds, then exhaling through my mouth for eight seconds.  Try this at least three times in a row.  If I don’t do this, I also like to use the meditation app called Headspace.  It takes ten minutes of your time a day and is particularly great for those new to meditating.

 

Try out all these tips for quality sleep.  If you are still having trouble sleeping or are continuing to wake up feeling exhausted, then let’s talk.  Schedule a complimentary 50-minute consultation with me and we will get to the root of your health concerns!

How To Naturally Treat ADHD

Not unlike most children, when I was younger, paying attention in class and sitting still was difficult for me. When I was 15, I diagnosed myself with Attention Deficit Hyperactivity Disorder (ADHD) and had a much easier time getting my prescription for Adderall (a medication commonly used to treat ADHD) from my doctor then I think I probably should have. “You want Adderall? No problem, I’ll prescribe you Adderall,” I clearly remember my pediatrician saying. Although my mom ended up taking me to a different doctor who diagnosed me with ADHD before prescribing the medication, for the next four years after that, I took Adderall daily, believing that I wouldn’t be as productive or successful without it. While I did have insanely sharp focus, I hated the side effects. The medication made it so that I didn’t want to eat, I couldn’t comfortably socialize, and I couldn’t sleep. But my grades in school improved dramatically enough that I convinced myself Adderall made me smarter and better at school.

By the age of 20, I decided I was done with the drug and the uncomfortable, anxious way it made me feel. When I went off it, my goal wasn’t necessarily to go cold turkey, but I wanted to test myself and see how I did in school without the drug while implementing some natural methods for concentrating. It took a little time, and I know this wouldn’t be the case for all people with an attention disorder, but I’ve found that I can absolutely be productive without medication. I believe that the following natural remedies can truly help with concentration and that either on their own or in conjunction with medication, can greatly benefit those struggling with ADHD.

Understanding the Power of the Gut

Our intestines contain a population of microbes known as gut microbiota. Microbiota contains tens of trillions of microorganisms, with at least 1000 different species of bacteria with more than 3 million genes (source: Gut Microbiota). A baby born vaginally gets her first dose of these microorganisms as soon as she exits her mother’s vagina. Children born through C-sections miss some of the bacteria that children born vaginally get.  Instead, a C-section baby gets her first bacteria from her mother’s skin and the skin of the doctors and nurses in the delivery room (source: heathline).  In either situation, from that moment on, everything affects the babies microbiota; the food she eats, the water she drinks, her environment, and the air she breathes. Although the baby can adapt to change, a loss of balance in the gut microbiota may result in dysbiosis (the opposite of symbiosis). Dysbiosis may be linked to a number of health problems such as functional bowel disorders, inflammatory bowel disease, allergies, obesity, and diabetes, to name some. According to author and doctor, Natasha Campbell-McBride, 84 percent of your immunity is located in your gut wall. And if you don’t have healthy gut flora, your immune system simply can’t function optimally (Source: GAPS Diet).

 

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Happy gut microbes

 

Gut dysbiosis is also commonly found in children with ADD/ADHD and other mental health illnesses and disorders like depression, or bipolar disorder.  (source: Epidemic Answers). In my own experience, I have found that by treating the gut, I could get by without medication. Another thing I found while researching is that children with ADHD typically have low levels of dopamine, which is an important neurotransmitter that promotes feelings of calm and well-being. This is why kids with ADHD, while not typically being able to sit still for too long, have been found to sit very calmly for hours on end while playing video games, since playing video games releases dopamine. With all of this knowledge, I now have recommendations for ways to balance dopamine levels and improve gut health to naturally achieve laser sharp focus.

Diet

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Eating a well-balanced diet with plenty of whole grains, vegetables, fruits, lean protein, healthy fats, and purified water will play a huge role in curbing ADHD symptoms. Eat organic whenever possible, take probiotics regularly, and check in with yourself to see how your body feels after you eat certain foods. There are a number of foods that can typically cause food allergies or sensitivities in people, such as: gluten, sugar, processed and fried foods, food colorings, dairy, alcohol, red meat, caffeine, soy, corn, and nightshade vegetables. An allergy or sensitivity to a particular food may cause symptoms of ADHD. Experiment by eliminating foods from these food groups then add them back into your diet one by one.  During this process, I recommend taking notes of your concentration, energy, digestion, and sleep before and after eating and you may just find some foods work better for your body and concentration levels than others.

Lifestyle

Quality sleep and healthy lifestyle choices will also impact your ability to focus during the day. Most people need at least eight solid hours of sleep, which means you should begin winding down and turning off the computer, television, or any devices with a blue light at least an hour before bed. Try to steer clear of caffeine, sugar, and alcohol, as these will impact sleep quality too.

 

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Yoga on a stand up paddle board requires a quiet, focused mind…

 

For both children and adults with ADHD, exercise is like medicine. It helps to get rid of excess energy, and in my own experience, I’ve found that exercise is the only time where I can pretty much turn off my mind. Exercise stimulates cognitive thinking and increases levels of dopamine, thus improving levels of concentration for hours after completion. Switching up forms of exercise, and learning new ones, have actually been found to improve organization skills, and when you combine mind-body exercises with a deep mental focus, you may even get more positive results (source: health.com). I have to switch up my exercises just to stay interested, so I like to rotate between pilates, yoga, barre, running, dance, and weight training.

Massage

Like exercise, massage also increases levels of dopamine, which is the hormone lacking in people with ADHD. The benefits of regular massage for people with ADHD have been found to result in more restful sleep, improved mood, improved social function, improved focus, and anger control. If you can’t go out and get a massage regularly, then try giving yourself a massage. You can even incorporate essential oils like lavender, frankincense, or mandarin into your massages for greater results since aromatherapy can also be a powerful tool for aiding in focus and calmness.

Work Breaks

When focusing for long periods of time is a challenge, try breaking up your workload. I’ll set a timer for myself for 20-minute periods where I power through work, followed by a brief break. During this break, I’ll do anything from stretching to browsing Pinterest, but after about five minutes I have to get back into work mode. I find these frequent and shorter work periods actually make me more productive in the long run.

 

Are you or is someone you know struggling with symptoms of ADHD?  Then let’s talk!  I am a Certified Integrative Nutritionist with a background in holistic health who would love to help you.

 

 

 

My Daily Green Smoothie Recipe

I’ve been a longtime fan of morning smoothies, but I’ve recently discovered a new smoothie that has instantly become my morning addiction. I drink it every day and enjoy the process of making it in the morning before my workouts. This green smoothie works wonders for the body and mind and is packed with nutrition. It has protein, fiber, important vitamins and everything you need to look and feel your best. After just a week of drinking it, I noticed improvements in my skin and energy levels. My digestion improved too, and I started having less unhealthy food cravings. 

Remember, everything in the body is connected. Your gut, colon, and brain all effect each other, so if you feed yourself nutritious foods your gut will be healthy, which also means a healthy colon and brain (aka, better digestion and prevention from illness). Please feed yourself good foods, like this smoothie, and your whole body will thank you!

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I like to switch it up slightly, but I typically add the following foods to my daily green smoothie: purified water, banana, green apple, green pear, celery, romaine, spinach, kale, lemon, chia seeds, hemp seeds and bee pollen.

Dark leafy greens, like spinach, kale and romaine, are a good source of protein, as are chia seeds, hemp seeds, and bee pollen. You could absolutely add in different greens or fruits, or even add fresh herbs like cilantro or parsley. To make things easier with this smoothie, you can also make some extra and store it in a glass container in the freezer for later use. Otherwise, this smoothie will last covered in the fridge for two days.

The other thing I like about adding greens to my smoothie is that you get the most from your greens this way. Normally, aside from not eating enough vegetables during the week, most people don’t chew their food enough, which means they don’t absorb maximum nutrients. The nutrients in the vegetables are stored in the cell walls of the plant cell, so the blender will do a more efficient job of breaking these down. A Vitamix or powerful blender will really be best for making this smoothie smooth and creamy like it should be.

I encourage you to drink this smoothie and make it part of your morning routine!

Ingredients (makes 1-2 glasses)

– 1 1/2 cup cold, purified water

-1 banana

-1/2 green apple

-1/2 green pear

-1-2 celery stalks

-2 handfuls spinach

-1 handful romaine

-1 handful kale

-a squeeze of lemon

*optional: handful chia seeds, hemp seeds, bee pollen, or any other favorite superfood, herb, or protein powder

*For a smoothie with less sugar, remove the banana and pear, and just use the green apple.

Instructions

1- Pour water into the blender, followed by the spinach, romaine and kale. Blend until smooth.

2- Add the celery, pear and apple. Blend.

3- Add the banana and lemon. You can also throw in any optional seeds or foods, then do a final blend. Enjoy!

 

 

Five Tips for Winter Weight Loss

By now you are two weeks deep into your New Years Resolution. At this point you are either killin’ it with your goals, forgotten all about them, or are somewhere in between. Of course, if your goal has to do with weight loss, January is not the most ideal time to start this mission. Not only are humans programmed to eat differently in the winter and to store fat for survival, our Vitamin D and Serotonin levels drop, which are both partially responsible for regulating appetite control (source: The Week). While storing fat for survival isn’t really necessary for the modern person, it’s still coded in us, and can make weight loss at this time more difficult. Not to mention while our ancestors were out fighting the brutal cold, we are inside sitting at our computer moving less. If your resolution (or whatever you’re calling it) has to do with weight loss, then try some of these tips:

Add in more vegetables, whole grains, and protein to naturally crowd out unhealthier056dc8b9-0d45-4361-9623-ac8de532a497 foods. The more you can fill up on healthy, whole foods, the less room you’ll have in your stomach for junk. Everyone is different, so while you may thrive on a high-carb diet, others might do best on a high-protein diet. Experiment for yourself and find what works best for YOUR body. Whatever you find, stick to warm, grounding foods in the winter and try as much as possible to eliminate processed foods, soda, and sugar from your diet to see weight loss results.

Eat more sweet vegetables. If you’re at all like me and get crazy sugar cravings, then try incorporating some sweet vegetables into your diet like carrots, sweet potatoes, winter squash, or beets. I’ve found this helps satisfy the craving, and if it doesn’t, then sneak in a little bit of quality dark chocolate earlier in the day. Because our will power is strongest in the morning, I like to add some cacao nibs to my breakfast smoothie to get that craving out of my system.

infused waterDrink more water. Sometimes when you feel food cravings come on even though you just ate a meal and shouldn’t really be hungry, this can be a sign of dehydration. Try having a tall glass of water before reaching for the snacks, and if you want extra weight loss points, then fancy up you water by infusing it with a lemon slice or some cucumber slices. Lemon water has great benefits for weight loss by helping with digestion and detoxifying the body, but the benefits are greatest when the water is served warm.

Eat more mindfully. How many meals have you consumed in your life without even having a chance to really enjoy or process the meal?  Maybe it’s because you didn’t eat all day and by the time you eat you’re starving, or maybe it’s because your busy schedule doesn’t allow you time to sit down and even smell your coffee, but eating more mindfully means sitting down, chewing your food, breathing as you eat, and really appreciating the meal. It’s not unusual in our fast-paced society to just scarf down a meal (sometimes even on the go!), so just make a bigger effort to give yourself enough time to eat. The slower you eat the greater chance your brain has to catch up and realize when it’s full. This is often the cause for overeating when you eat so fast that your mind doesn’t catch the moment it should be signaling you to stop eating. If you want a book full of tips on how to eat more mindfully, check out this book by Thich Nhat Hanh.

Switch up your workout. I’ve found that switching up my work out has incredible results for weight loss. Changing things up gives your body a challenge and helps you work the various muscles, versus doing the same routine and plateauing with your weight loss. Although I’ve learned by now that abs are truly made in the kitchen, exercise is still important for weight loss, plus mental and physical strength.Sweat Ladies, I cannot stress this enough, DO NOT BE AFRAID TO LIFT WEIGHTS! Weight lifting gets you toned and builds strength without bulking up, not to mention it’s important for bone health. Mix this into your workout at least a couple times a week if possible, and try out some other fun exercises like walking, dancing, barre classes, pilates, swimming, etc. If you don’t really know where to begin with your exercise regime, I like to tell my clients to think back to what activities they loved doing as kids. Quite often the same activities we loved as kids still are fun for us now, especially if you can find a workout buddy to do them with. I’d also like to note that you should listen to your body. If you’re feeling burnt out, or if you just did an intense workout the day before, do not be afraid to do a restorative yoga class or go for an easy walk, something that still gets you moving without overdoing it.

 

If you found this post inspiring, or if you have tips of your own, please share in the comment section! Just remember to keep a positive attitude with your weight loss goals, because weight loss doesn’t just happen over night.
Learn to fall in love with the process and the results will come!

Spiced Chicken With Parsley Mint Sauce

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I can’t pretend I watch a lot of basketball, but I sure do follow NBA superstar Steph Curry’s wife, Ayesha Curry. Ayesha Curry is the bomb. Not only does she have the most adorable family and AMAZING kitchen, but she’s an excellent cook.  I happened to catch her on the Cooking Channel preparing this spiced chicken dish. It’s very easy to replicate and tastes so damn good, especially when paired with coconut rice. YUM.

For the Chicken:

-2 organic, skinless chicken breasts

-2 tablespoons paprika

-1 teaspoon ground cinnamon

-1/4 teaspoon cumin

-salt and pepper

For the Parsley Mint Sauce:

-1 1/2 cup parsley

-handful fresh mint leaves

-2 scallions, chopped

-3/4 cup olive oil

-1/4 cup white wine or water

-juice of one lemon

-4 cloves garlic

For the Rice 

-1 can organic coconut milk

-2 cups white jasmine rice

-1 1/4 cups water

-scallions, chopped

-2 pinches of salt

Instructions:

  1. Place rice in a medium saucepan with the water, salt and coconut milk. Bring to a boil, then cover and let simmer for 20 minutes. Leave the lid on and remove from heat for about 10 minutes before fluffing with a fork and mixing in the chopped scallions.
  2. For the chicken, combine all spices in a bowl. Rub the chicken in the spice mixture until evenly coated. Heat a large skillet or grill pan with some oil and/or a little butter to medium-high heat. Cook the chicken on both sides, about 6-8 minutes per side.
  3. For the sauce, place the herbs, white wine or water, lemon, honey, garlic and scallions in a blender and blend until smooth.
  4. Serve the chicken over the rice, then drizzle on the parsley mint sauce and add a vegetable side if desired.

 

Keeping Up With Your New Years Resolutions

New Years Resolutions are a funny thing. It’s as if we wait all year to make promises to ourselves to be our best selves- to work harder, exercise more often, eat better, drink less- that, let’s be real, do not last long. We should really be making these self-improvement goals every day of our lives, but instead we believe that the start of a new year will bring real change. Wouldn’t it be nice to stay true to your goals without the stress or self-sabotage?  Yes, of course it would, but this can be challenging! Here are some tips to help keep you on course with your resolutions and health goals throughout the new year:

Create realistic and specific goals.

People often rush to set their resolution, and even more often want to make a big change in their lives (quit smoking, loose so-and-so many pounds) instead of setting realistic, planned out, step by step goals. When you don’t give yourself enough time to plan out your resolutions, you are not setting yourself up for success. To make a goal truly doable, one needs a thought-out plan of action based on self-reflection and understanding.

Remember learning about SMART goals?  SMART goals can be used as a guideline to form top-notch goals.  SMART stands for Specific, Measurable, Attainable, Realistic and Timely. It is important to answer the questions “who, what, where, which, when, why” when planning your goals. Who do you need to surround yourself with to achieve this goal?  Is it a gym buddy, or just a friend who can hold you accountable?  What do you want to accomplish? Where do you need to be to work towards your goal? Identify a location and establish a time frame in which this goal will take place. Which requirements and restraints will you face? And why are you working toward this goal in the first place? Are the details of the goal realistic? Nailing down the specifics will make it much easier to get what you want. Here is an example to help:

 

  • Specific = I want to get to my optimal weight. I’ll schedule accountability calls with my friend for five minutes every Friday evening.
  • Measurable = I will drop 8 lbs in the next six months.
  • Attainable = I will accomplish this goal by cutting out soda and all packaged food and by walking for 30 minutes five days/week outside.
  • Realistic = This goal is something I can accomplish within the set timeframe.
  • Time = Accomplish this six months from today.

Make the necessary preparations.

Once you’ve set your specific game plan, it is now time to take the steps toward success. Depending on your resolution, this could mean emptying the pantry of all processed foods and sugar, or maybe it’s getting your gym membership before your intended start date for your new workout schedule. I can’t stress enough how key it is to find people either with similar goals who you can surround yourself with, or people who will be a good source of support. One of the reasons why people tend to fall short of their goals is because there is no support system in place. It is a lot easier to give up or flake on yourself when you feel you’re working alone. Even scheduling a five minute call once a week with an accountability partner can do the trick.

Do not create resolutions that overly restrict yourself.

This goes back to lesson 1: create realistic goals.  It’s nice in theory to think that you can go from eating chocolate every day to never touching it again, but this probably isn’t realistic. If you over restrict yourself this can be a recipe for self-sabotage (think late night ice cream binges) or can just cause disruption with your endocrine system from too much stress. Instead of going overboard and completely depriving yourself, lighten up just a little and create rules like the three-bite rule (only have three bites of sweets a day) or instead of doing cardio five days a week, do cardio for four days and take a relaxing yoga class on the fifth day. Whatever your resolution is, there is likely a way to stay on track without seemingly punishing yourself. And remember, if you mess up, don’t be too hard on yourself!  Learn to forgive and start over. Negative self-talk won’t do you any good.

Looking for some extra accountability with your goals from a professional health coachSign up for a complimentary 50-minute consultation with me and we can discuss the best ways to help keep you on track!

Healthy Holiday Appetizers

I hosted my first Thanksgiving this year and tried to select appetizers that were both healthy and delicious.  Since we are still in a holiday month, I thought it would be nice to share some healthy appetizer ideas to try at your own holiday party.

  1. Shrimp with cocktail sauce
  2. Vegetables with homemade cucumber dip
  3. Soup shots

While cheese and crackers are tasty, there’s such an overload of unhealthy options at parties and events during the holidays that I think it’s nice to serve your guests some healthier, homemade options that are easy to make and are total crowd pleasers.

  1. Shrimp with cocktail sauce is definitely a crowd pleaser. At my Thanksgiving I sautéed the defrosted shrimp for five minutes or so in a skillet with olive oil over medium heat until the shrimp turned pink. Meanwhile, mix the cocktail sauce in a little bowl. For cocktail sauce all you need is ketchup,Worcestershire sauce, horseradish and a squeeze of lemon. These condiments should all be gluten-free, but may depend on the brand you buy. Mix about 1/2 cup ketchup with 2 tablespoons horseradish, a squeeze of lemon and dash of Worcestershire. I honestly played around with my measurements and just got a bit creative until it tasted perfect. To serve place the small bowl of sauce in the middle of a large plate with the shrimp surrounding the bowl on the plate.
  2. Chopped veggies with dip is simple and easy for guests to munch on. Select your vegetables and chop them the day before your party to take one thing off your plate the day of the event. For my homemade cucumber dip, simply combine 1 cup of plain Greek yogurt with finely diced cucumber, chopped fresh dill, chopped green onions and some salt. Mix these ingredients together and serve with the vegetables. Such a healthy alternative to store-bought dip!Tzatziki-700x350_zqqnc9.jpg
  3. I love Pinterest. Lately I’ve been seeing soup served in shot glasses with cut up grilled cheeses as appetizers. I think this idea is super cute, and soup is a great thing to serve guests during these chilly months. Depending on the soup, soup can be pretty simple to make, and can also be made a day or two before your event. Try my roasted carrot soup recipe. It’s so yummy and can be served with cut up panini or grilled cheese.tomato-soup-grilled-cheese-I-howsweeteats.com-8

 

Please Join Me For Some Health Talks

This Fall I’m excited to announce I will be hosting some health talks!  If you live in or around the Bay Area, then please join me for the following events:

1. Health Coaching: A Tool To Optimize Your Health

Learn how health coaching can help you reach your health and nutrition goals. We’ll discuss what health coaches do, what outcomes can be achieved and whether working with a health coach is right for you.

When: Tuesday, September 8 from 6:00pm-7:00pm

Where: Jewish Community Center, 3200 California Street, San Francisco

Price: Free

Heart-Health

2. Wellness For Women: A Three-Part Series for Overall Health

Week 1: Creating Balance In Your Life

Learn how to nourish your body and create balance in your life by focusing on the importance of quality relationships, career, spirituality, physical exercise, and nutrition.

Week 2: Choosing the Best Foods For Your Health

The foods we eat affect our mental and physical wellbeing. Welcome to Whole Food School 101, where you’ll learn how to choose the best foods for your health.

Week 3: Dealing With Food Cravings Caused By Emotional Eating

Learn about the effects of sugar on the body, how to deconstruct your sugar cravings, and how to reduce sugar intake to improve health and longevity.

When: Tuesday, October 6, 13, 20th from 6:00pm-7:15pm

Where: Jewish Community Center, 3200 California St., San Francisco 

Price: $75 for members and $90 for non-members

About Me

unnamed-2Jessica Kleid is a native San Franciscan who’s always been passionate about food, fitness and living well. She received her training as a health coach from the Institute for Integrative Nutrition, where she studied over one hundred dietary theories and was trained in a variety of practical lifestyle coaching methods. Drawing on this knowledge, Jessica completely personalizes a “roadmap to health” that suits your unique body, lifestyle, preferences and goals.

You Are Invited! Slim Down For Summer and Join Me For A Summer Anti-Inflammation Detox

17327_10204034803084733_8189935535209272625_nWho else wants to feel totally energized, vibrant, and renewed this summer? Who wants to feel the best they’ve ever felt, lose some weight, and think more clearly than ever before? If this speaks to you, then join me this summer for an anti-inflammation detox and elimination diet!

Is a detox right for you? 

• Do you have trouble concentrating and/or staying focused?

• Do you feel tired or lethargic?
• Do you experience frequent colds or flues?
• Do you have joint pain or stiffness?

• Do you get frequent headaches?
• Are you overweight?
• Have you had a change in body odor or taste in your mouth?
• Do you have dark circles under your eyes?
• Does you skin lack luster?
• Do you have acne, eczema, or psoriasis?
• Do you have constipation (less than one bowel movement/day)?

• Do you have gas, bloating, or indigestion?
• Do you look puffy or bloated?
• Do you have high cholesterol or fatty liver disease?

If you answered “yes” to any of the following questions, then consider detoxing!

What is a detox?

A detox removes toxins from the body, almost like a “spring clean” for the soul to renew your inner self. We are exposed to numerous toxins every day, whether it’s through the air we breath, the food we eat, or the products we use. Stress is a very large contributor to inflammation too, and is also responsible for 75-90% of hospital visits.

As a result of all these toxins in our system, our body becomes inflamed. Although inflammation is typically the body’s natural, healthy immune response (think redness, soreness, or swelling), chronic inflammation often flies under the radar, disengaging the inflammation shut-off button. Chronic, low-level inflammation is also known as the “silent killer,” because it develops without pain and research shows it can lead to obesity, diabetes, cancer, Alzheimer’s, and heart disease among other illnesses.

There are different types of detoxes out there, but I want to focus on the anti-inflammation detox, because reducing levels of inflammation is SO critical for achieving optimum health and avoiding big health problems down the road. This anti-inflammation detox focuses on hormone balance, limiting stress levels, improving sleep, and the elimination diet, which are all important factors that’ll contribute to abundant health and wellbeing. Hormones control everything in our body from the reproductive system to mood, energy levels, sleep, and appearance. All of the sources I previously mentioned that cause inflammation also can cause hormonal imbalances, and create symptoms like irritability, fatigue, inability to lose weight, unhealthy food cravings, and even conditions like diabetes, osteoporosis, or heart disease.

Health Benefits To Expect From This Detox:

  • Improved hormonal balance and fat burning with better liver function.
  • Relief from the effects of harmful excess estrogen (sex hormone).
  • Reduced insulin and less inflammation.
  • Restored serotonin activity and enhanced mood, memory, and focus.
  • Maximized activity of thyroid hormone (energy hormone).
  • Support of the breakdown and clearance of cortisol (stress hormone) from the body.
  • Better appetite control, freedom from cravings, and enhanced fat burning through improved leptin levels.
  • Diminished cellulite.

From this detox you will also learn to identify food sensitivities and allergies, which I will get into more just below.

Detox Details

1. Media Detox

This portion of the detox might be hardest for most. Although you will not need to abstain from media entirely, the more you can power down (especially before bed), the better. This will help greatly to reduce stress levels and improve sleep.

2. Restorative Sleep

Getting quality sleep is extremely important for balancing hormones and reducing inflammation.  It also makes it easier for us to stick with our health goals.

3. Replace home goods, cleaning products, and beauty products with natural, chemical-free products

Although this can be costly, over time I recommend switching out products for natural, chemical-free, or homemade versions to reduce and eliminate toxins. Think about it, over 80,000 industrial chemicals have been developed in the last 80 years, and these chemicals are found in almost every commercial product you use! These chemicals completely disrupt hormone balance and contribute to life-threatening illnesses.

4. Stress Management

Most of us suffer from stress in some way, whether it’s environmental, from food, work-related, relationship-related, personal, or psychological. When stress goes untreated, it suppresses the body’s immune system and ultimately manifests as illness. Stress is also a huge contributor to digestive troubles. Throughout this detox I will be coaching participants on ways to reduce and eliminate stress, since stress also leads to inflammation!

5. The Elimination Diet

It’s hard to pinpoint food allergies or sensitivities, so this part of the detox will help you discover your trigger foods. Over 10 days, we will eliminate some of the most toxic or most commonly allergenic foods from the diet: sugar, processed foods and hydrogenated oils, alcohol, caffeine, corn, dairy, cigarettes, red meats, citrus fruit, peanuts, night shade vegetables, and gluten.

Don’t freak out. You may be thinking “well what’s left for me to eat?,” but that’s where I step in.  Not only will I be coaching you through this process, but I will also set up a support system with the rest of the group members. I will provide you with delicious recipes, meal plans, and whole food education, and don’t forget, I will be joining you for this detox too!

After the ten days of the elimination diet, then the real work starts. Over the course of about three weeks you will begin to reintroduce one food at a time back to your diet. Introduce a food, see how you feel after eating it for two days, then eliminate that food again and start with a new food for two days. This process repeats itself until you’ve tested out all types of inflammatory foods.

The great thing about this detox is that you will feel so much better afterwards that it’ll be easier to incorporate this type of eating on your own.  You’ll be resetting and refreshing your body, so you may even notice that you might not even crave some of the foods you used to crave before, making healthy eating way more convenient!

What You’ll Get With This Detox

For $50.00 (USD), you will receive health coaching, group support, recipes, meal plans, and tips to set yourself up for lasting health improvements!  My health coaching services are normally triple this rate, so take advantage of this opportunity!

Here is what to expect:

-the anti-inflammation overview packet

  • information I’ve compiled about the detox
  • detox Q & A
  • list of foods to eliminate
  • list of foods to include
  • types of activities to include

-tips and tricks that’ll help with the detox, but will also help you after the detox

  • stress management techniques
  • whole food education
  • identifying and deconstructing cravings
  • group health coaching with check ins a couple times a week
  • helpful tips to help you through the detox

-recipes and meal plan

  • a sample meal plan for 10 days
  • recipes for every meal

-group support

  • access to a Facebook support group with other members
  • a partner to share triumphs and set backs with and to have as an accountability coach
  • I’ll be regularly posting tips and tricks here to help with the detox

-unlimited email support with me

  • I’ll be available to answer any questions via email

Join Me!

If this detox speaks to you, then please write me an email so I’ll have your contact information!  This detox will begin the week of July 13, 2015, but it is important to give yourself at least a week leading up to the beginning of the detox to get yourself ready!

You can reach me via email at jessicakhealth@gmail.com and don’t forget to visit my website and sign up for my newsletter www.jkhealthcoach.com.